Hold dumbbell close to heart, squat down (hips parallel to floor), maintain core tension, chest tall, drive through heels to stand up. Flex glutes/quads.
Perform dumbbell rows: Place hand & knee on bench, hold dumbbell with opposite hand, row to hip, straighten, feel stretch, repeat. Squeeze back.
Seated row: Grip wide, feet firm. Pull handle, extend legs. Chest tall, drive elbows back, squeeze back and lats. Straighten arms, feel stretch.
Perform dumbbell thrusters: Squat, then explosively press dumbbells overhead, engaging core and triceps. Lower with control. Repeat.
Perform dumbbell walking lunges by stepping forward, lunging until back knee touches the ground, then alternate legs. Keep dumbbell in hand.
Hack squats: Feet in front, toes out. Unlock machine, control lower, hips at least 90-degree angle. Press heels to rise, squeeze glutes at top.
Sit, feet on platform outside shoulder-width, toes out. Press through heels to extend legs and lower back to start. Leg press exercise.
Bulgarian split squats: Hold dumbbell, one foot on bench, step out. Lower into split squat, back knee close to floor. Press up, engage quads/glutes.
Kettlebell deadlift: Stand, hinge hips, grab kettlebell, tight core, lift through heels, stand tall, flex glutes. Reverse to lower weight.
Bodyweight rows: Use rings, bar, or TRX. Neutral grip on strap, over/underhand on bar. Lean back 45°, engage core, pull elbows, squeeze back, straighten arms.
Lat pulldowns: Overhand grip, hands outside shoulder-width. Lean back, pull bar to sternum, squeeze lats. Shoulder blades up for stretch.
Incline dumbbell neutral grip bench press: Lie on incline bench, palms facing each other. Lower weights, feel chest stretch, press up, flex at top.
Dumbbell pushups: Grab dumbbells, plank position, lower chest 1-2 inches from floor, then press up. Engage core, flex triceps, pecs.
Setup: Barbell in landmine or anchored to a wall. Chest tall, hips back, grab bar, squat down. Brace abs, push heels, flex glutes at top, repeat.
Best exercises for rapid weight loss after 50: Kettlebell swings - Tall chest, tight core, swing kettlebell, use lats to lower, repeat.